Detoxifying the Body Using Movement and Exercise

Typically, when we see the word “detoxifying” we think of food or nutrition, and rightfully so-your diet is one of the biggest things that can bring toxins into the body or help remove them.

That does not mean, however, that exercise is an objective observer when it comes to detoxifying the body!


There are four different types of exercise we recommend when trying to help cleanse the body, and each for their own good reason!

The first type of movement I would recommend implementing to detoxify the body is core exercise and movements that cause you to twist at the waist. Exercises that burn the core, or cause you to twist at the waist, will draw heat, blood and nutrients to the area around the organs. This will not only help with detoxification but also regeneration and recovery.

Here are some examples of Core & Twisting Exercises:

  • Plank Pose of any variety
  • Russian Twists (with or without weight)
  • Woodchops
  • Crunches of any variety
  • Back Extensions

The significance of abdominal and core training goes far beyond the aesthetic desire to have abs!

Try our 4 Week Core Conditioning Exercise Program to see the difference that a strong core can make in your lifestyle!

The second type of fitness regimen I would suggest for detoxifying the body is exercise that makes you sweat. Sweat is one of the natural detoxification methods of the body so it makes sense to implement exercise routines that encourage sweating…everyone has a different type of activity that will make them sweat though!

exercises that can make you sweat

Here are some examples of Exercises That Can Make You Sweat:

  • High Intensity Interval Training (H.I.I.T.)
  • Circuit Training
  • Training in a Sweat Suit
  • Training in a style you’re not conditioned to
  • Time-Based Endurance Training

Don’t Forget! Make sure you hydrate more when you are intentionally sweating more-anywhere from 4-15 additional ounces of water for every hour you sweat.

The third type of exercise I would suggest for detoxifying the body is exercise that makes you breathe heavily and fast. Like sweat, breathing is one of the natural detoxification pathways of the body but sweat and heavy breathing don’t always go hand in hand. Some exercises may make you sweat and feel muscle burn but not necessarily strain the breathing. Other exercises can make you breathe heavily without incurring muscle burn or copious sweating.

Here are some examples of Exercises That Can Make You Breathe Heavier:

  • Fast-Paced Movements
  • Circuit Training
  • Plyometric Movements
  • Distance Running or Steady State Cardio

In addition to strenuous activities to provoke heavy breathing, you can also employ specialized breathing exercises and breathing patterns such as diaphragmatic breathing to encourage blood flow into the organs, hence cleansing.

The fourth and final type of exercise I would recommend for detoxifying the body is weight lifting and muscle building. The muscle-building process is known for depleting the body of nutrients, hydration, and even toxins or surpluses of sugars. For that reason, I recommend compound lifts to help with your detoxification process.

Here are some examples of Compound Lifts:

  • Barbell Squats
  • Deadlifts
  • Clean and Press
  • Bench Press
  • Bent Over Row

For those of you ladies who are concerned about looking too bulky when doing weightlifting, check out our blog Women and Weightlifting to have your mind put to ease!

If you are worried about doing weightlifting with incorrect exercise technique, or just looking aimless at the gym please contact uswe are here to help you find your power!

As long as you’re not detoxifying with copious amounts of fasting or only living on juice for a week, exercise can be extremely useful to assisting and accelerating your cleanse and regeneration!

Our recommended way to detoxify the body is to combine the use of nutrient timing, intermittent fasting, exercise and stress-relief techniques. This helps not only remove toxins from the body in a safe way, but also promotes the healing of the body and replenishing of nutrients to continue detoxifying the body. An example of this would be our 7 Day Kickstart Program that we offer to help people get ready for a change in fitness routines.

This piece was written by Elexis Smolak CPT, CNC, founder of Adapted Fitness and Master Trainer. Learn more or schedule a virtual coffee at